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GROWING AND GIVING

Gardening for
Good Nutrition:
A Guide to Growing Your
Own Healthy Food

Inside this guide...
1: Gardening at Home
2: Starting Your Garden
3: Containers You Can Use &
How to Build Fertile Soil
4: All About Compost
5: Different Ways to Compost
6-7: Nutrients & Their Health
Benefits
8-27: A Plant-by-Plant Guide
28: Local Gardening Resources
Inside
Back Cover: Sources for This Guide
ABOUT LETTUCE LINK...
Connecting Gardeners to Food Banks
Lettuce Link is a food and nutrition program
that coordinates with Seattle-area gardeners
to grow and donate fresh organic produce
to their local food banks. Each year, we
mobilize hundreds of community volunteers
to cultivate, glean and donate about 25 tons
of fresh, locally grown organic fruit and
vegetables for people in need! We distribute
produce to food banks, meals programs and
shelters across Seattle.
Encouraging Self-sufficiency through
Gardening
Each year Lettuce Link distributes seeds and
plant starts to more than 1,000 food bank
clients in Seattle. Our goal? To encourage
people to grow their own vegetable and herb
gardens. We give out seeds that both grow well
in our region and meet culturally-diverse diet
needs. We also provide gardening information
and nutrition education, and connect people
to free gardening resources in the Seattle area.
We hope you’ll use this guide to grow your
own delicious organic food!
GARDENING AT HOME...
Containers vs. Yard Gardens... Which Type is Right for You?
Container Gardens
If you don’t have a lot of space or a yard, consider starting a container garden. If you do
have a yard but your soil is (or might be) unsafe because of lead or other contaminants,
use containers. Containers are portable and can be moved into the sun and shade as
necessary. Container gardens do need to be watered often — sometimes daily. Check for
dry soil with your fingers. Be sure that the containers you use allow proper water drainage
so the roots don’t rot. Your containers should:
•Hold 1-5 gallons of soil.
•Have drainage holes in the bottom (so roots won’t rot). Punch/drill them in if needed.
•Be opaque/NOT see-through (can cause root rot and fungus when exposed to light).
IMPORTANT: Never use a container that held anything toxic, poisonous or
inedible!!! Plants will absorb the toxins and be toxic if you eat them.
Yard Gardens… Protect Yourself from Lead
If you choose to plant a yard garden, consider planting in raised beds filled with
fertilized, organic and “safe” (contaminant-free) soil. If you plant directly into the
ground, plant away from houses, sheds, garages or busy roads. Water dripping off
buildings and paint chips from houses can put lead into the soil — which can be
absorbed by your plants and cause lead poisoning. Testing is the best way to know if
you have lead in your soil. Certain plants absorb more lead than others when planted
in contaminated soil. Because of this, if you are unsure about the quality of your soil,
you may want to grow only plants with a low lead uptake in a yard garden. If soil is
contaminated, plants with a high lead uptake should only be planted in containers.
•HIGH lead uptake: Lettuce, Spinach, Carrots, Endives,
Cress, Beets
•MEDIUM lead uptake: Onion, Mustard, Potatoes,
Radishes
•LOW lead uptake: Corn, Cauliflower, Asparagus,
Celery, Berries
•VERY LOW lead uptake: Beans, Peas, Melons,
Tomatoes, Fruits
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Starting Your garden... Containers You Can Use
•Free pots from the pot exchange bin at Swanson’s
In Containers Nursery (9701 15th Ave NW; 206.782.2543)
•Plan your garden. Decide what you will grow and how much space you have for •Yogurt tubs (transplant to larger containers later)
containers. Choose a sunny location. Plants need 4-6 hours of direct sun each day. •Dish pans/wash basins, buckets and plastic tubs with
•Choose containers. Put in drainage holes if needed and fill with organic soil (which holes for drainage
can be purchased at most garden stores). •Baskets lined with paper bags
•Plant seeds directly into the soil-filled containers, then water. As a general rule, plant •Planters, flower pots, wire baskets, clay pots, ceramic pots
seeds twice as deep as they are big. If your containers are portable, you can start them •Unpainted/untreated wooden boxes or barrels
indoors as early as February or March. Wait 4-6 weeks before moving them outside, and •Cement blocks
transplant to larger containers if needed. •Newspapers (for planting seeds)
•Start your outdoor garden on a dry day. Wait until mid-March to sow seeds in
outdoor containers and/or move cool weather plants outside so seeds and starts Which Size Container for Which Plant?
won’t be caught in frost. Start hot season plants indoors; wait until May or June to 1 gallon: 2-3 gallon: 5 gallon:
move outside to give plants enough time and hot weather to mature before the end of •Basil •Beets •Lettuce •Beans
summer. (See pp. 8-27 for the best times to plant different vegetables.) •Cilantro •Bok choy •Mustard greens •Broccoli
•Water seeds and plants in the early morning or at dusk so the most water is absorbed. •Dill •Carrots •Peas* •Cabbage
•Use stakes, strings or trellises to support heavy and/or viney plants. (See lists, p. 3.) •Garlic •Chard •Peppers •Cucumber*
•Weed as needed. Some plants may grow larger than expected. Be sure to give plants •Parsley •Collards •Radishes •Eggplant
plenty of room to grow. Transplant to larger containers if necessary. •Most herbs •Green onion •Spinach •Leeks
In the Ground •Kale •Squash*
•Plan your garden. Decide what you will grow and where to determine how much *Viney plants (e.g. peas) need to climb and heavy plants •Tomatoes*
space you need. Choose a sunny location. Plants need 4-6 hours of sun each day. (e.g. tomatoes and peppers) need support. Use stakes, •Turnips
•Build fertile soil. (See instructions, p. 3.) strings and trellises to hold up plants as needed. •Zucchini*
•Build raised beds. Use stones, concrete blocks or branches as a border and fill in
beds with organic soil (about 12 inches deep) mixed with 2-3” of compost. If you How to Build Fertile Soil
are certain your soil is lead-free, dig a few inches deep into the ground, add 2-3” of It takes 6-8 weeks to build fertile organic soil that’s ready for planting. If you are just
compost and mix. starting out, you might want to grow in containers your first year and use your organic
•Start your garden on a dry day. To avoid frost, wait until mid-March to plant cool soil in raised beds the next. 1) Dig a few inches deep into the ground and mix up the
weather plants and seeds and mid-May/June for hot weather plants. (See pp. 8-27.) soil. 2) Moisten a few sheets of newspaper with water and lay the paper on the soil.
•Plant seeds and starts directly into the soil, then water. As a general rule, plant seeds 3) Put compost or straw on top. 4) Water. 5) Add a few more layers of newspaper,
twice as deep as they are big. Leave at least 6” between rows of all vegetables. compost or straw and water. 6) Top with coffee grounds (your local coffee shop will
•Water seeds and plants in the early morning or at dusk. likely give them to you for free) and a layer of black plastic. 7) You can also leave a thick
•Use stakes, strings or trellises to support heavy and/or viney plants. (See lists, p. 3.) layer of leaves (1 foot deep) on your planned garden beds over the winter. In the spring,
•Weed as needed. Once plants are established, cover the ground around plants with mix in the leaves that have broken down into soil and top with compost. You can scrape
mulch (newspaper, compost or straw) to help keep weeds away and the ground moist. off the whole leaves and put them in your garden paths; they make a great weed barrier.
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ALL ABOUT COMPOST... Different Ways to Compost
1. Make a 3-sided compost bin to house your pile (about 3’ x 3’ x 3’) out of chicken
Compost is an inexpensive way to fertilize your garden and help the soil retain moisture. wire or wood pallets. If you plan to add kitchen scraps, you’ll need to keep out
You can buy it or make it yourself. Compost creates a balance of nitrogen and carbon rodents; get a metal garbage can and lid, drill holes in the bottom of the can, and
in the soil, which plants’ roots require for healthy growth. It also reduces the amount of compost inside it. If your compost pile starts to smell bad, add straw, shredded
trash you produce. By forcing biodegradable products to break down faster and using newspaper and grass clippings and turn the pile with a shovel. Keep a balance of
them to add nutrition to soil, you choose to support the health of plants and the earth. moisture and dryness — damp like a well wrung-out sponge.
What’s in Compost? 2. Build your own worm compost bin.
Compost is a pile of biodegraded organic materials such as grass clippings, leaves, You can get worm bins at most garden
vegetable scraps, coffee, tea bags, flowers, straw and newspapers — best topped stores. You can also make your own out
with leaves to help retain heat. Worms are another essential part of composting. The of wood — or use a plastic bin with a lid
decomposing pile attracts microorganisms and worms, which help to break down the and drainage holes drilled in the bottom.
contents. When worms die, they become part of the compost. The container should be at least one
foot deep and have a tight fitting lid. A
Where Can You Find Compost? 4’ x 2’ x 1’ worm bin will compost
Gardens stores sell pre-made compost, but you can make it yourself by creating a pile about 8 pounds of food scraps a week.
of organic materials (see “What’s in Compost” above) in a partly shady area. It can take Fill the worm bin with bedding such
a year or two for the bottom of the pile to decompose. At that point, you can shovel as leaves, shredded cardboard or
out what you need and add another layer of leaves to the top. Worm compost bins work newspaper, and then soak it in water
faster. (See p. 5 for how to build your own worm bin.) until the bedding is as moist as a wrung-
out sponge. Add about 1 pound of red
Why Does a Garden Need Compost? worms (can be purchased at gardening
•Makes your garden grow bigger and faster. stores) to the bin. Bury food scraps in
•Helps retain moisture in soil. the bedding so there is at least 1-2” of bedding over the top. Keep covered with a
•Gives texture and nutrients to soil. pizza box or large piece of cardboard to reduce odor. After 3-4 months, most of
the bedding will be composted. Push it to one side of the bin and add more bedding
on the other side. Bury food scraps in the new bedding until all of the worms have
migrated to that side — then you can add the worm-made compost to your garden.
3. Green Cone Composting Bins are also small for faster composting and help keep
out pests. Seattle Public Utilities sells them for $25 (call 206.684.0190).
IMPORTANT: Do not add any of the following to your compost as they might
attract pests, create bad odors or be toxic to you: •Animal or human droppings, •meat,
•fish, •fat, •grease, •oil, •bones, •lime, •plastic, •metal or •ashes from coal, charcoal or
painted/treated wood (such as from a building)

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 Nutrients & Their Health Benefits...

Vitamin A Folic Acid

Vitamin A keeps your skin smooth and the linings of
your mouth, nose, throat, lungs and intestines healthy.
We need it for healthy eyes, and it may also help
prevent certain types of cancer. Humans cannot make
Vitamin A ourselves, so we must get it in our diets.
B Vitamins
The B vitamins work together to help your body use the energy you get from food.
Not getting enough in your diet can lead to anemia, diseases of the nervous system,
mental confusion and diarrhea.
Vitamin C
Vitamin C is essential for life and good health. It has been shown to prevent
common colds, polio, certain types of cancer and heart disease. Humans cannot
make Vitamin C or store it in the body, so we must get it in our diets.
Folic acid, also called folate or folacin, is important for making blood and building
cells. A woman’s need for folic acid increases during pregnancy because the fetus is
constantly growing. If a pregnant woman does not get all the folic acid she and her
baby need early in her pregnancy, the fetus will not develop properly.
Iron
Iron is a mineral which is an important part of our red blood cells. It carries oxygen
from our lungs to our cells, muscles and organs. Without enough oxygen, our
muscles and organs cannot work properly and we will feel tired and weak. Women
are at risk of iron deficiency because they lose blood and iron during menstruation.
Pregnancy and breastfeeding also increase a woman’s need for iron.
Magnesium
Magnesium is essential for human life because of its role in our cells. Magnesium
deficiency can cause high blood pressure, insomnia and muscle spasms.

Calcium Potassium
Calcium is an important mineral for building strong bones and teeth — and a very Potassium is an essential micronutrient
small amount is needed to help our heart, nerves and muscles work. that maintains fluid and electrolyte
balances in the body. It is also important
Carbohydrates in muscle contraction. Muscle cramps
Carbohydrates are the body’s main source of energy. They are also vital in immune occur because of a lack of potassium in
system functioning and blood clotting. A diet higher in carbohydrates than protein or the body.
fat can help reduce the risk of heart disease or obesity.
Selenium
Fiber Selenium may help fight certain types of
Fiber is important for keeping the digestive tract working smoothly. It may cancer by enhancing the body’s immune
also reduce the risk of colon cancer. Some types of fiber can help lower blood system.
cholesterol.

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 PLANT NUTRIENTS PLANTING TIPS BEST TIME TO EAT STORAGE & EATING TIPS

Contains •Plant indoors in May. •Leaves can be eaten any time before •Refrigerate. Highly perishable; should be used
Potassium & •Plant seeds twice as deep as they are big. flowers develop. within 4 days of picking. Wrap in a damp paper
Vitamin A. towel to help basil stay fresh longer.
•Soil and night temperatures must be warm •Pick leaves individually to allow plants
Helps fight
migraines, for basil to thrive. to grow and produce more leaves for a •Often served fresh with tomatoes, but also
digestive •Grows well in pots or a window box. constant supply. goes well with onions, garlic and olives.
problems & •Transplant outdoors mid-to-late June. •Add fresh basil at the end of cooking a dish.
insomnia.
Space starts 4-6” apart.
Serving Size: •Place basil next to tomatoes to benefit
¼ cup
Basil both plants.

Good source of •Plant May-July. •Pods usually mature 2-2½ months •Refrigerate. Will keep for 2-3 days when stored
Potassium, Folic •Plant seeds twice as deep as they are big in after planting. in a plastic bag or a tightly sealed container in a
Acid, Vitamin cool place.
full sun, 6” apart in rows 3’ apart. •Snap variety: Pick the bright, fresh,
C, Calcium &
Fiber. Believed •Some varieties are vine plants and do best tender young pods with immature •Eat while still crisp.
to cleanse the when they can climb stakes or trellises. seeds. They should snap easily. •Overcooking destroys nutrient value.
blood. •Water frequently. •Shell variety: Let dry on the bush. •Depending on variety, use in soups, salads,
Serving Size: Can be shelled and stored to use in dips, alone, etc.
¾ cup winter.

Beans

•Plant March-August. •Pick plants 2-2½ months after •Refrigerate. Store beets and greens in separate
Great source
of Vitamin A. •Plant seeds twice as deep as they are big, planting when beet is 1-2” wide. plastic bags. Use greens within 4 days; beets
Also contains 2-3” apart. •Nutrient-rich greens can be picked store well but taste best if eaten within 2 weeks.
Vitamin C & •Water every day during the first 2 weeks individually — or you can pull out the •Wash well to remove sand and grit.
Iron. Believed after planting, then water every other day. whole plant. •Greens: Steam, sauté or eat raw in salads.
to be good for
the blood. •Seeds will sprout 2-3 weeks after planting. •Become tough when left in the •Beets: Steam, bake, boil or grate raw into
•When plants reach about 6” tall, thin to ground too long. salads. Cooked beets freeze well.
Serving Size:
¼ cup 2-3” apart. (These baby greens are great to •To retain maximum flavor and nutrition, peel
eat.) beets after cooking. Boil for 35-55 minutes, cool
Beets slightly and rub off skins.
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 PLANT NUTRIENTS PLANTING TIPS BEST TIME TO EAT STORAGE & EATING TIPS

Contains •Plant in March after the last frost. •Matures in 1½-2 months. •Refrigerate. Tender, sweet, crisp and delicious.
Vitamin C •Plant seeds twice as deep as they are big, •Cut outside leaves first when the plant Use within 2 weeks, but best when used within
& Folic Acid 2-3 days after picking.
1” apart in rows 2’ apart. Press soil down is still young.
as well as
Calcium, Iron & well. •Wait to cut entire plant until 10- •Wash well and remove wilted leaves.
Vitamin B6. •For a steady supply, plant every 2-3 weeks 14” tall or about 1½-2 months after •Leaves are excellent in salads.
Serving Size: until weather gets hot, then in late summer planting. •Stalks can be sliced into salads like celery.
1 small bunch for a fall crop. •Both stalks and leaves can be stir-fried.
•When plants are 2-3” tall, thin to 3” apart Cook stalks first then add the leaves at end of
and replant young plants 3” or more apart. cooking.
Bok Choy

Great source •Plant February-July. •Cut heads when tight and fully •Refrigerate. Store in a plastic bag. Best when
of Vitamin C •Start seeds indoors in pots if planting in formed, before they begin to flower. used within 3-5 days. Eat as soon as possible
& Potassium. and never allow heads to yellow.
early Spring, or sow directly into the garden •Cut the large central head with 6” of
Also contains
Vitamin A. after danger of serious frost (late Spring). stalk. •Wash well and remove tough outer layer of
•Plant seeds twice as deep as they are big, •If you leave the roots intact after first stems. Ideal in salads and stir-fries.
Serving Size:
1 medium stalk 2-3” apart. cutting, side shoots may develop which •Nutritious raw or cooked. Boil, steam or sauté
•Seeds should begin to sprout 1-2 weeks can be picked as well. for about 9-12 minutes (until bright green and
after planting. tender).
•Water often until heads begin to mature. •Do not overcook.
Broccoli

Great source •Plant February-July. •Pick 3½-4 months after planting, •Refrigerate. Use/eat as soon after cutting as
of Vitamin C •Plant seeds twice as deep as they are big, when heads are good sized and possible for best nutrition and taste.
& Folic Acid. compact.
3” apart. •Eat raw in salads, marinate, lightly steam, sauté
Also contains
Potassium. •If started indoors, move to pots once 2 •To remove a head, cut the stem just or add to casseroles, soups and stir-fries.
leaves form — or transplant outside when above the outer leaves. •Cabbage can also be salted to make sauerkraut.
Serving Size:
¼ cup cooked, 5 leaves form. •Great with potatoes, carrots and onions.
½ cup raw •Plant seedling roots deeply and about a
foot apart.
Cabbage •Keep soil damp.

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 PLANT NUTRIENTS PLANTING TIPS BEST TIME TO EAT STORAGE & EATING TIPS

Rich in •Plant April-July. •Can be eaten at any stage, but for •Refrigerate and remove green stems before
minerals; •Grow best in a sunny location with rich, highest nutrient content, pull when storing. Keep in a plastic bag to retain crispness.
especially high light soil and regular watering. fully mature (2½-3 months after Best if used within 1-2 weeks.
in Vitamin A. planting — before they become tough
Believed to be •For best results, dig soil up to 12” deep •Wash well. Peel outer skin if desired.
good for the and loosen/mix well. or cracked). •Eat raw, juiced, lightly steamed or boiled — or
eyes. •Sprinkle seeds and cover with 1/8” fine •Keep soil moderately moist during use in stir-fries, soups, stews or casseroles.
Serving Size: soil. germination.
1 medium •Once plants grow 2-4” tall, thin to 2”
carrot (3 oz) apart.
Carrots

Contains •Plant seeds anytime after the last frost. •Leaves may be picked anytime. •Refrigerate. Highly perishable. Store in a plastic
Vitamin A, •Likes direct sun. •Once flowers develop the leaves lose bag and use within 4 days.
Calcium & their rich flavor, but the seeds can •To last longer in the refrigerator, keep the roots
Potassium.
•Plant seeds twice as deep as they are big,
1-2” apart, in rows 15” apart. be dried and used as a cooking spice attached and store in a cup of water with a
Serving Size: (coriander). plastic bag covering the leaves.
1 tablespoon •Seeds sprout in 1½-2½ weeks.
raw •Grows well in pots, but does not •To prepare, remove leaves from stems.
transplant well. For a constant supply, plant •Great in salsas, soups or salads.
seeds every 2-4 weeks.
Cilantro

Very good •Plant March-April and again July- •Ready to pick 1½-2½ months after •Refrigerate. Use promptly.
source of September. planting, when leaves are young and •Wash leaves under running water to clean off
Calcium & •Plant seeds twice as deep as they are big, full with rich green color. sand and grit.
Vitamins A & C.
In the cabbage 2-3” apart. •To prolong harvest, pick individual •Remove central stem and discard unless very
family. Good for •When 3-4” tall, thin out to 6-10” between leaves without cutting entire plant. young.
the skin. plants. •Use young leaves raw in salads.
Serving Size: •For a constant supply, plant new seeds •Lightly steam — or use in soups, stir-fries and
½ cup cooked every 2-4 weeks. casseroles to increase a meal’s nutritional value.
Collard Greens
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 PLANT NUTRIENTS PLANTING TIPS BEST TIME TO EAT STORAGE & EATING TIPS

Contains •Plant May-June. •Harvest when firm, fresh, well •Refrigerate.

Vitamins A & C. •Start seeds indoors in gallon containers. shaped, and medium or dark green in •Eat raw in salads, with dips or sliced in yogurt
Serving Size: •Plant seeds twice as deep as they are big, 1 color. and lemon juice.
1/3 medium plant per 2-5 gallon container. •Flesh should be firm with small, •Can be juiced after removing skin to add a
cucumber immature seeds.
•Transplant seedlings outdoors after 3 cooling flavor to other juices.
weeks.
•If planting directly outside, place 2-3 seeds
in one ½” deep hole. Space seed piles 3-4”
apart.
Cucumber

Believed to aid •Plant seeds from Spring to early Summer. •Ready to eat about 2 months after •Best to refrigerate. Can be used immediately or
digestion. •Sow directly in garden in an area protected planting seeds. dried for later use.
Serving Size: from wind after danger of frost has passed. •Leaves can be picked anytime before •To keep fresh for several weeks, trim the
1 teaspoon •Plant seeds twice as deep as they are big, flowers develop. roots, put in a small jar with enough water to
fresh just cover the bottoms, and place a plastic bag
1” apart. •Seeds can be dried and used as well.
•When plants are 2” high, thin to 6” apart. loosely over the tops.
Transplant the thinned plants. •To dry, hang upside down in a dark, dry
•Seeds will begin to grow 2 weeks after location for several days until all moisture is
planting. gone. Store in an airtight container for up to 6
Dill •Grows well in pots. months. Goes well with seafood.

Great source •Plant sets and seeds March-April, October •Ready to pick in about 3 months. •Store in a dark, dry, slightly warm place.
of Selenium & and/or February •Cut off seed heads as they start to •Garlic’s uses are almost unlimited!
Vitamin C. Used
•Break each bulb into individual cloves and form on top of the long stalks. •Chop, slice or press.
as an antibiotic
& immune plant cloves pointed side up, twice as deep •When stalks begin to yellow, dig or •Use in soups, stir-fries, sauces, dressings and
system booster. as they are big, 3-4” apart. carefully pull up bulbs. marinades.
Serving Size: •Dry bulbs in a warm area but out of •Roast and eat cloves whole.
2 cloves sunlight.

Garlic
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 PLANT NUTRIENTS PLANTING TIPS BEST TIME TO EAT STORAGE & EATING TIPS

Good source •Plant in early Spring after last frost. •Pick any time before leaves begin to •Refrigerate in a plastic bag. Use within 4-5 days,
of Potassium, •Plant seeds twice as deep as they are big, dry out. before the greens wilt. (Will not store as long as
Vitamin C & yellow onions.)
Folic Acid.
1-2” apart. •Pull roots up with leaves.
•For a constant supply, plant every 3-4 •Both the white and green parts can be •Serve raw in salads and sauces, or sprinkle over
Serving Size:
weeks. eaten. a meal.
1 tablespoon
•Grow rapidly in cool temperatures. •Often added raw to miso soup.

Green Onions

Good source of •Plant March-April and July-September. •Fully grown 6-10 weeks after planting. •Refrigerate. Store in a plastic bag and use
Vitamins A & •Plants do best in relatively moist fertile soil •Cut leaves at any stage to promote within 4 days.
C, Potassium &
Calcium. Good
and during the cooler part of the growing new plant growth for continued •Wash well to remove sand and grit.
for the skin. season. harvest until plant flowers. •Eat raw in salads or briefly steam/stir-fry with
Serving Size: •Plant seeds twice as deep as they are big, •For extended harvest, start cutting other vegetables.
½ cup cooked 1-2” apart. outer leaves when plants are about 8” •Overcooking destroys nutrients. When done,
•Thin when plants are 3-4” tall, 6-10” (new leaves will grow from the center). kale is slightly sweet with tender leaves.
apart. For a constant supply, plant every 3-4 •Produces well for a year or more •If eating raw, pick leaves young for easier
weeks. — or until the plant flowers. digestion.
Kale (purple)

Good source of •Plant April to early May. •May be harvested at any time, but best •Refrigerate in a plastic bag. Keeps well, but use
Folic Acid, Iron •Grow best in cooler temperatures. Can when stems are between ½ and 1½” in before it gets limp.
& Potassium. diameter.
Said to aid
start indoors and transplant outdoors after •Best used in soups, broths, stir-fries and some
digestion. last frost. juice combinations.
Serving Size: •Plant seeds twice as deep as they are big, •Excellent (milder) replacement for onion.
¼ cup 2” apart.
•Keep soil damp.

Leeks
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 PLANT NUTRIENTS PLANTING TIPS BEST TIME TO EAT STORAGE & EATING TIPS

Good source •Plant March-May or September-October. •Fully matures 2-2½ months after •Refrigerate. For best storage freshness, keep in
of Folic Acid, •Likes cool weather. planting. a sealed container or plastic bag lined with paper
Vitamin A & •Individual leaves can be cut at any or cloth towels. Use within 3-5 days.
Fiber. Believed
•Plant seeds twice as deep as they are big,
to stimulate the 1-2” apart. stage. Continue picking as leaves grow. •Don’t cook! Wash well and pat or spin dry
appetite. •When 4” tall, thin plants to 6-10” apart. •The darker outer leaves are much before using.
Serving Size: •Seeds sprout 1-2 weeks after planting. more nutrient-rich than the pale inner •Lettuce is almost always eaten raw in salads or
1 cup raw •Keep soil moderately moist. leaves. on sandwiches. Add dressing just before using
to prevent wilting.
•Easy to grow. Plant more seeds every few
Lettuce weeks for constant supply.

Good source •Plant March-April and July-September. •Plant matures 1½-2½ months after •Refrigerate and store in a plastic bag. Best if
of Vitamins •Grows best during the cooler parts of the planting. used within 4 days.
C & A, Iron growing season but can handle some heat. •Leaves can be picked at any size. •Leaves are mild flavored, smooth and dark
& Potassium.
Good for the •Scatter seeds and cover with ¼” fine soil. Pick outer leaves when young for best green.
skin; believed •Seeds should sprout 1-2 weeks after flavor, leaving inner leaves to grow out. •Wash well to remove sand and grit.
to stimulate the planting. Keep soil moderately moist during •To prolong harvest, pick leaves •Best raw in salads or slightly cooked with other
appetite. germination. without cutting entire plant. vegetables.
Serving Size: •Gradually thin plants to 6-10” apart. •Greens can be sautéed or added to stir-fries
½ cup raw and soups.
•Prefers fairly rich, moist, well-drained soil.
Mustard Greens

Contains •Plant sets and seeds March-April before •Bulbs mature about 3 months after •Store in a burlap or paper bag in a cool and
Potassium, the last frost — or start indoors to allow planting. fairly dry place (basement or garage).
Vitamin C, for long growth period. •Pull bulbs up when long tops have •Commonly used as a base flavor.
Folic Acid &
Fiber. Boosts
•Plant seeds twice as deep as they are big, 2 fallen over and dried. •Peel papery skin off and discard.
the immune seeds per inch, in rows 6” apart. •Dry in warm area out of sun until •Good in everything (except desserts!) such
system. •When 3-5” tall, thin plants to 5” between neck is dry and skin is papery. as soups, stir-fries, casseroles, salads,
Serving Size: bulbs. Replant thinned bulbs, or use as sandwiches, etc.
½ medium green onions. •Chopped onions may cause eyes to water.
Onion (yellow)
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 PLANT NUTRIENTS PLANTING TIPS BEST TIME TO EAT STORAGE & EATING TIPS

Good source of •Plant February-May. •Plant matures in about 2-3 months. •Refrigerate. Stores well.
Vitamins C & •Soak seeds overnight before planting. •Leaves can be picked at any stage but •To last longer, trim ends, put in a small jar with
A, Folic Acid & become more bitter once stems begin enough water to just cover the ends and place a
Potassium.
•Plant seeds twice as deep as they are big,
4” apart, in rows 16-18” apart. to elongate before flowering. plastic bag loosely over the tops.
Serving Size: •Discard yellow or limp leaves.
•Seeds start slow but sprout in 2-4 weeks. •Use in salads, soups, casseroles, juices and as an
1 tablespoon
raw •When seedlings are 2” high, thin to 4-8” edible decoration.
apart.
•Grows well in pots or window boxes, but
does not transplant well.
Parsley

Good source •Plant February-June, before the last frost. •Ready about 4 months after planting. •Refrigerate. Best if used within 3-5 days.
of Folic Acid, •Soak seeds overnight before planting. •Best picked when young, sweet, fresh •Eat raw or steamed, tightly covered, in minimal
Potassium,
•Plant seeds twice as deep as they are big, and tender as their nutrient value and water.
Magnesium
& Protein in rows 1½-2’ apart, in a very sunny area. flavor is highest then. •Avoid adding salt, which destroys greenness,
(when dried). •Seeds sprout 1-2 weeks after planting. •Pods should be bright green and food value and digestibility.
Also contains •Peas need lots of room to grow. To save filled out with well-developed (but not •Dried peas are a good source of protein,
Vitamin C & bulging) peas. especially when eaten with a grain such as rice.
space, use stakes or a trellis.
Iron.
•Peas require little work while growing. Do
Serving Size:
½ cup not over water, and avoid watering mature
Peas leaves and pods.

Very good •Plant indoors March-April. Move •Harvest when green and plump. •Refrigerate. Best eaten raw to maximize
source of outdoors May-June. •For a huge increase in Vitamin C and Vitamin C content.
Vitamin C.
•Best to start seeds indoors in yogurt amazing sweetness, allow them to turn •Chop into salads, slice and eat with a dip, stuff
Also contains
Vitamin A & containers. Plant seeds twice as deep as red or orange on the stalk. and slightly bake, or use as a pizza topping.
Potassium. they are big.
Serving Size: •After 1½-2 months, transplant outside.
½ medium •Needs heat to grow. Keep in 1 gallon
pepper containers and place against a south- or
west-facing wall — or transplant to the
Pepper (green bell) warmest part of your garden.
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 PLANT NUTRIENTS PLANTING TIPS BEST TIME TO EAT STORAGE & EATING TIPS

Good source •Plant early Spring to early Summer. •Dig up when the majority of tops •Best to store mature potatoes in a cool, dry
of Potassium. •Loosen soil up to 1 foot deep before have withered. place out of light. (They lose nutrients as they
Also contains planting. •It’s OK to dig early, from flowering soften or sprout.)
Vitamin C &
Iron. •Plant small potatoes whole, 1” deep. Or, time on, but it can disrupt the plant •Remove any green spots before cooking or
you can cut large ones into block pieces and slow future growth. eating.
Serving Size:
1 medium (leaving 2-3 “eyes” on each piece), and •Best prepared unpeeled, and well but not
potato leave them out to dry 1-2 days before overcooked.
planting. •To bake, poke a few steam holes in potatoes
with a fork, then bake at 400º for 1-1 ½ hours.
Potato

Source of •Plant May-June.
Vitamins A, C & •Grows best in full sun and warm weather.
Fiber.
•Sow indoors 3 weeks before transplanting.
Serving Size: •Plant seeds twice as deep as they are big, 1
½ cup
seed per 3-5 gallon container.
•To sow directly outside, plant seeds 6”
apart in mounds 3-4’ apart.
•Water plants once a week in dry weather,
but avoid watering directly onto mature
Pumpkin leaves.
•Will be heavy for its size when ripe,
with a good bright orange color and a
hard rind that’s difficult to scratch.
•Cure warm and dry out of the sun, and store at
50º in moderate humidity.
•Best baked or steamed. Eat plain, blend into
soup, or use as pie filling.
•Microwave for 5 minutes to soften enough to
cut in half. Then, place each half face down on
a baking sheet in ¼” of water. Bake at 350º until
soft (about 45 minutes).

Great source •Plant February-September. •Fully grown about 4-5 weeks after •Refrigerate. Best if used within 2 weeks.
of Vitamin C & •Do best in cool weather. Need plenty of planting. •Scrub and rinse well with cold water.
Potassium. Also moisture to grow sweet, crisp and tender. •Pull when 1-1½” across (before plants
contains Folic •Trim tops and bottoms. Do not peel.
Acid. Believed •Plant seeds twice as deep as they are big, flower or the roots get tough and •Radishes add zest and color to tossed salads.
to prevent 1-2” apart. crack). •Eat raw with dips, or marinate in herbed
a variety of •Seeds will begin to grow in about 1 week. vinegar for a great snack.
infections and
•When plants are 1-2” high, thin to 2” apart.
aid digestion.
•Easy and fast to grow. Plant seeds every
Serving Size:
2-3 weeks for a constant supply.
Radishes 7 radishes

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 PLANT NUTRIENTS PLANTING TIPS BEST TIME TO EAT STORAGE & EATING TIPS

Great source •Plant February-May and September. •Plant is fully grown about 1½-2 •Refrigerate. Like lettuce, store in a plastic bag
of Vitamins A •Can take more warmth than other greens, months after planting. and use within 4 days.
& C, Iron & B
but grows best in cooler times of the •Leaves may be picked at any stage •Wash well to remove sand and grit.
Vitamins. Good
for the skin, season. and will promote new plant growth •Eat raw in salads or barely steamed.
prevents anemia •Sprinkle seeds and cover with ½” of dirt. for continued harvest until the plant •Also ideal as cooked greens and in egg dishes
and replenishes •When 2-3” tall, thin to 3-4” apart. flowers. (such as omelets).
minerals.
•1 pound of fresh spinach cooks down to about
Serving Size: 1 cup or 2 servings.
4 oz (½ cup
Spinach cooked)

High in •Plant May-June. •Comes in many varieties (butternut, •Stores best in a cool, dry place like a basement
Carbohydrates. •Does best in full sun and warm weather. acorn, etc.) or garage.
Also contains
•Best to sow indoors 3 weeks before trans- •Has a hard rind or skin when ripe. •Steam or bake and eat alone, in stews or in
Potassium &
Vitamin A. planting. Plant seeds twice as deep as they soups.
Serving Size:
are big, 1 seed per 3-5 gallon container.
½ medium •Plant seedlings 6” apart in mounds 3-4’
squash (½ cup) apart.
•Water plants once a week in dry weather,
directly on the soil. Avoid watering onto
Squash (winter) mature leaves.

Great source •Plant March-April and July-September. •Fully grown 1½-2½ months after •Refrigerate. Store in a plastic bag and use
of Vitamins A & •Grows best in relatively moist fertile soil planting. within 5 days.
C, Fiber & Iron.
in the cooler part of the growing season. •Cut leaves at any stage to promote •Wash well to remove sand and grit.
Good for the
skin. •Plant seeds twice as deep as they are big, new growth for continued harvest until •Slice young greens and white stalks in raw
1-2” apart. plant flowers. salads. Or briefly steam or stir-fry leaves and
Serving Size:
½ cup cooked •When 3-4” tall, thin to 6-10” apart. •For extended harvest, start cutting stalks with other vegetables.
•For a constant supply, plant every 3-4 outer leaves when plants are about 8” •Overcooking destroys nutrients.
weeks. tall (new leaves will grow out from the •Add vinegar or lemon juice near the end of
center). cooking time to avoid bitterness.
Swiss Chard •Produces well for a year or more. •If eating raw, pick leaves young for easier digestion.
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 PLANT NUTRIENTS PLANTING TIPS BEST TIME TO EAT STORAGE & EATING TIPS

Good source of •Best to start indoors, April-May. Transfer •Ripen about 4-6 months after •Refrigerate only if fully ripened.
Vitamins A, C plants outdoors May-June. planting. In the NW, they ripen from •Store at room temperature to help ripen.
& Potassium. •Need heat to thrive! Aug. to Oct. — or until the first frost. •Best eaten at room temperature.
Helps cleanse
the body of •Plant seeds twice as deep as they are big, 1 •Let ripen on the vine and pick when •Great sliced fresh in salads or on sandwiches,
toxins. plant per 2-3 gallon container. fully red. (Some varieties are yellow or cooked in sauces or juiced along with other raw
•Avoid late blight disease by keeping foliage orange.) vegetables.
Serving Size:
1 medium dry under house eaves or plastic tents. •Can also be picked before fully ready •Green/unripe tomatoes are great lightly
tomato (4 oz) •Stems need support for the heavy fruit. and left out to ripen. For cherry breaded and fried.
Use stakes as needed. varieties, cut vines with fruit still on
Tomato them and hang up to let ripen.

Good source •Plant outdoors as soon as soil is workable •Begin harvesting roots when turnips •Refrigerate. Best if used within 1-2 weeks.
of Vitamin C & in early Spring or late Summer for Fall are about 3” across. •Wash well and peel.
Potassium. Also harvest. •Greens can be picked individually •Greens: Eat raw in salads or cook in stir-fries.
contains Folic
Acid.
•The cooler parts of the growing season — or you can pull up the whole plant. •Roots: Excellent for storing, canning or
give them their best flavor and texture. freezing and can be eaten raw or cooked.
Serving Size:
½ cup •Plant seeds twice as deep as they are big, •Slice or cube and cook in a small amount of
2-4” apart, in rows 15-18” apart. water for 10-20 minutes.
•When 2-4” tall, thin to 4-6” apart.
•Easy to grow.
Turnip

Good source •Plant May-June, after the last frost.
of Potassium, •Needs warm weather and grows best in
Vitamin C & full sun to partial shade.
Folic Acid.
•Place 3-4 seeds in a ½” deep hole and cover
Serving Size: green and still soft.
with dirt. Leave 3-4’ between seed piles.
½ cup
•Zucchini and squash are vine plants that
take up lots of room in the garden but
produce lots of fruit.
•Water 1-2 times a week in dry weather, but
Yellow/Summer
avoid watering directly onto the leaves.
Squash & Zucchini
26
•Usually ready when 4-6” long.
•Ripe summer squash is heavy for its
size, with a tender, easily scratched rind.
•Pick zucchini when skins are dark
•Often produces large amounts, so it’s
great to share with friends, neighbors
or your local food bank.
•You can also pick some of the flowers
— they’re edible (leave some on the
vine so the plant can produce fruit.)
•Refrigerate. Lasts 7-10 days, but best eaten
fresh.
•Can be eaten raw, in salads or cooked.
•Steam, stir-fry or grate into soups or sauces.
•Larger zucchini tends to have less flavor, but
it’s great in soups or baked into breads and
muffins.
•Flowers are good stuffed with cheese, then
fried or baked.
27
Gardening resources... Sources for Gardening for
In the Seattle Area Good Nutrition...
•Seattle’s P-Patch program periodically offers free This guide was written and edited by volunteers and staff
classes on organic gardening. of Solid Ground’s Lettuce Link Program — including master
Call: 206.684.0264 gardeners and professional nutritionists. For additional
copies, please contact:
•Seattle Tilth’s Natural Lawn & Garden Hotline
can answer specific garden-related questions. Lettuce Link Program Coordinator
Call: 206.633.0224 or email: help@garden hotline.org Call: 206.694.6754
lettucelink@solid-ground.org
•The City of Seattle’s Website lists local resources to
help you compost. Sources Include:
www.seattle.gov/util/Services/Yard/Composting/ • Interbay Garden,15th Avenue West & West Armour Street
• www.greenup.on.ca
• www.journeytoforever.org
• www.lead.org
• www.seattle.gov/util/Services/Yard/Composting/

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 Lettuce Link
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